Bret

AM - Treadmill tempo - 3 x 12 mins @ HM+ pace - with a 3 min rest.  1.5 mile warm up and .5 mile cool down.   Did this workout two weeks ago in Central Park in NYC; thought about going to Milton HS to do laps around the perimeter of the parking lots to get a flat course - but got started a little later than planned this morning, and with the bridge still out on Freemanville, the drive to the HS takes longer and I did not have the time.   The treadmill turned out to be ok regarding the hamstring - I noticed it a little before starting but not really impacted negatively or even noticably during the workout.  I felt decent for this one; I used the Garmin Workout feature which programs the entire workout from start to finish - and for this one, I was targeting between 153 and 158 bpm on my HR; the first 12 min rep was mostly at 7:08 pace after the first few minutes - and the HR was148; the second two were at 7:13 pace and the HR was 152, and 154 respectively.   Max HR was 160 and that was on the last one.  I felt solid and though it was hard, I think I could have done another rep of 12 mins if it was on the schedule.